Incorporating so called superfoods into your diet has to be beneficial. So it is clear that a healthy diet is integral to your well being and reduces your risk of disease. To enhance your health and wellbeing further and reduce your chance of unpleasant disease why not incorporate some of the these foods below into your meal plans. These superfoods contain high levels of phytonutrients.  They are are proven to be powerful in fighting disease. So exactly which foods make the superfood list are open to debate. Needless to say they have high nutritional content play an important part in protecting against chronic disease.

Superfoods – Broccoli

This green superfood should be included in everyone’s diet. Broccoli is a great source of fiber and vitamin C. It is part of the “cabbage family” of vegetables and contains isothiocyanates, which are thought to prevent types of cancer.

Superfoods – Watercress

This green super food is best eaten raw as heat can destroy its beneficial qualities. Watercress is contains nasturtin, which convert during digestion into Phenethyl isothiocyanate (PEITC). PEITC has been studied for its potential to prevent prostate cancer.

Superfoods – Spinach

Spinach is a superfood packed with health benefits. Spinach is high in vitamins K, A and C and flavonoids. It is a high nutritional value but is low in calories. Spinach is thought to help prevent chronic diseases.

Superfoods – Kale

Kale is in the brassica family of vegetables along with broccoli and watercress. Kale has a high content of isothiocyanates thought to prevent cancer. It is loaded with vitamins A, C and E and is thought to have cardiovascular benefits.

Superfoods – Tomatoes

Tomatoes are a high source of lycopene which is a strong antioxidant that is believed to prevent prostate cancer. The lycopenes in tomatoes are absorbed best by the body when tomatoes are cooked. So tomato sauce is a great way to get the benefits that tomatoes offer.

Superfoods – Green tea

Green tea is a great source of catechins which are believed to prevent some of chronic diseases, including cancer and heart disease.

Superfoods – Walnuts

Walnuts contain high levels of omega-3 fatty acids. These help to lower blood cholesterol and triglyceride levels. In addition, walnuts are rich in fibre and vitamins E and the B. It is best to eat walnuts in moderation as they are high in calories.

Superfoods – Blueberries and Rasberries

Superfoods - blueberries
Superfoods – blueberries

Blueberries have one of the highest antioxidant levels of any fruits. Blueberries contain anthocyanins which are powerful antioxidants. These help protect nerve cells which control motor skills, learning and memory we get older.

Raspberries like blueberries are a great source of anthocyanins because they taste sweet, they are a great alternative to eating high calorie desserts and other sweat snacks.

Superfoods – Apples

Apples are high in flavonoids, which have antioxidants and also vitamin C. Eating apples has been related with a reduced risk of having a stroke and also diabetes.

Superfoods – Yogurt

Yogurt contains probiotic which are friendly bacteria the health of the intestinal tract and the immune system. Yoghurt is a great source of calcium and protein.

Superfoods – Wild salmon

Wild salmon has a high content of omega-3-fatty acids that help to lower blood cholesterol and triglyceride levels. It’s important to select wild salmon since farm raised salmon may be contaminated with potential cancer causing substances such as PCBs and dioxanes.

Superfoods – Flaxseed

Flax seed is high in omega-3 fatty acids and are believed to protect health of your heart and reduce inflammation in your body. Flaxseed are also high in lignans, which are believed to prevent or slow down the growth of tumours. So to get the benefit of flax seeds they need to be ground as whole seeds just pass through the body without benefit as they are undigested.

Superfoods – Avocados

Avocados contain oleic acid which is a monounsaturated fat. Furthermore it is believed to lower risk of heart disease as well as lower cholesterol levels. In addition avocados are rich in potassium and fibre.  They do contain more calories than most fruits and vegetables so don’t eat too many.